Health Info

Food Additives: Friends or Foes?

Food additives are often vilified in the press. Some have been linked with allergies, behavior problems, and an increased risk of cancer. This has led many people to attempt to avoid them and seek additive-free food when possible. But do food additives really deserve all this bad press?

What Are Food Additives?

There are two types of food additives. Direct additives are added directly to food during its preparation. Indirect additives are substances that may slowly leach into food during its processing or packaging.

So Food Additives Are Not All Bad?

No. Food additives are not all bad. The use of some additives can improve food safety and flavor, help make food quality more consistent, and add nutritional value.

Are Some People Sensitive or Allergic to Food Additives?

Yes. Some people are sensitive, or even allergic to certain food additives. Some may notice stomach upset, headaches,
hives, runny nose, sneezing, or wheezing after exposure to a particular additive. In the worst case scenario, a person may have an
anaphylactic reaction
to an additive. Anaphylactic reactions usually include swelling, itching, and difficulty breathing. It can develop rapidly and be life-threatening.

Are Some Food Additives Worse Than Others?

Yes. Some additives should be avoided. Others need only to be limited by most people. The following table outlines some of the claimed risks and side effects of these common food additives. It is important to note that many of these issues are controversial. Some problems are not widely accepted by the scientific community. The recommendations below are from the Center for Science in the Public Interest (CSPI). Also listed is information from the US Food and Drug Administration (FDA).

Name of AdditiveFoods It Is Found InPossible RiskRecommendation From CSPIFDA information

Acesulfame K (artificial sweetener)Packets or tablets, beverage mixes, coffee or tea beverages, desserts (gelatins, puddings)Artificial sweeteners, like acesulfame K, have been linked to cancer in rats.AvoidThere is not enough evidence to conclude that artificial sweeteners are unsafe.

Artificial coloringsNumerousWhile this is very controversial, some dyes are suspected of being cancer-causing.Avoid Blue 2, Green 3, Orange B, Red 3, Yellow 5, Yellow 6The FDA has a list of approved dyes. Yellow 5 can cause hives in a some people.

Aspartame (artificial sweetener)Packets or tablets, beverage mixes, coffee or tea beverages, desserts (gelatins, puddings), yogurts, a myriad of “sugar-free” productsLike other artificial sweeteners, this has been linked to cancer in rats.
AvoidPeople with phenylketonuria
(PKU)
should avoid sweeteners with aspartame.

BHA/BHT (preservative)Added to foods that contain oil to prevent them from oxidizing and becoming rancidThese additives have also been linked to cancer in rats.AvoidBHA and BHT are approved for use in food.

Monosodium glutamate or MSG (flavor enhancer)Often added to certain seasonings, especially in Chinese food, in order to boost the overall flavor
This is another controversial issue. MSG may cause migraines, chest tightness, wheezing,
and asthma
attacks in certain people.
Avoid if sensitiveMSG is considered "generally recognized as safe" (GRAS), but the additive must be clearly labeled on the product.

Nitrites and nitrates (meat preservatives)Processed meats
There are claims that these preservatives increase the risk of
certain cancers, including
stomach cancer.
AvoidNitrites and nitrates are also recognized as safe.

Potassium bromateBread productsThis additive may increase the risk of cancer.AvoidThe FDA has not banned this additive, but it is not used as often anymore.

Saccharine (artificial sweetener)Packets, diet beverages
This artificial sweetener has also been linked to cancer in rats.AvoidThere is not enough evidence to conclude that artificial sweeteners are unsafe.

SulfitesDried fruits, shrimp, wineSulfites may cause asthma attacks or even anaphylactic shock in vulnerable people.Avoid if sensitiveSulfites can be used in products, but they must be listed on the label.

So What Can I Do to Keep Myself and My Family Safe?

It is unrealistic, and unnecessary, to avoid all food additives. However, do your best to avoid or cut back on the worst offenders on the list. A good rule is to choose the least processed foods. For example:

Water instead of diet soda

A whole banana instead of a fruit snack bar

Old fashioned oatmeal instead of a sweetened oat cereal

Here are some suggestions for limiting your intake of food additives:

Extra additives like dyes can be avoided. If your food is not a color found in nature, you might want to consider avoiding it.

Limit your intake of processed snack foods like chips and cookies. They can be heavy in salt, sugar, food coloring, and preservatives, and low on nutrition.

Be aware of which processed meats are likely to contain nitrites and nitrates.

Scan the list of ingredients before choosing a food, and if it contains too many unfamiliar ingredients, pass on it.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.